Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500m Row or 400m Run
10 One Leg Glute Hip Raises Each
20 Banded Good Mornings
20 Walking Lunges
20 Banded Good Mornings
10 X-Band Walks Each
Weightlifting
Box Squats (3 Reps Every 90 Seconds For 8 Rounds)
Weight @ 65% for all sets. Loads should be light so reps are fast and explosive, no grinding of reps. Wide stance, keeping shins vertical. Sit back on the box to, lose momentum. but keeping midsection engaged. Superset with 10 banded pull throughs (green band).
Metcon
Metcon (Time)
400m Run
21 Deadlifts (225, 155)
300m Run
15 Deadlifts
200m Run
9 Deadlifts
Should be about 90% effort. Shooting to keep deadlifts to 2 sets max. Use run for recovery focus on getting breathing under control.